Beginner's Guide to Strength Training - The Basics
| Why You Should Lift Weights | Common Myths | Myth 2: Toning |
Myth 3: Burning Fat | Myth 4: I should be sore | Myth 5: Bulking Up
| Myth 6: I'm too old for strength training | Test Your Knowledge
from Paige Waehner
Welcome to Week 1 of the Beginner's Guide to Strength Training. This
e-course is all about teaching you the basics of strength training,
from the benefits and myths to how to decide which exercises to do and
which muscles to work. This course is perfect if you're new to
strength training and want to understand more about it, but it's also
great for experienced exercisers or professionals to help refresh your
knowledge or teach you something new.
This course is sort of like being in school, only much better because
you can read the following material at your leisure, you don't even
have to do any exercise (at least not yet) and you won't have to
listen to any boring lectures.
During Week 1, we'll be covering the benefits of lifting weights as
well as some of the myths associated with strength training. By
reading the information in this newsletter and following the links to
other resources on my site, you'll be ready to take the quiz at the
end to test your knowledge. Don't worry, you won't be graded!
Why You Should Lift Weights
The Benefits of Strength Training
Most of us have pre-conceived notions of what a strength training
program looks like. If you don't lift weights, you may imagine big
metal dumbbells, lots of red-faced grunting and bulging muscles. You
may also think that lifting weights is for bodybuilders or athletes
and doesn't have much to do with the average person who's trying to
get fit and/or lose weight. The truth is, strength training can
benefit everyone regardless of age, gender, fitness level or goals.
Just some of the benefits include:
Losing fat. Muscle burns more calories than fat (from 10-20 calories
per pound), so the more muscle you have, the more calories you'll burn
all day long.
Strengthening bones. Exercise can help preserve bone mass and even
stimulate bone growth.
Burning calories. Not only do you burn calories during the workout,
you also experience an after burn if you lift heavy weights or do
circuit training. You can actually burn an extra 50 or so calories
just from the after burn.
Increased strength and endurance. With stronger muscles, you're better
able to handle daily activities.
Protection from injuries. Lifting weights makes your connective tissue
stronger, so you protect your joints.
More confidence. People who lift weights report a higher self-esteem
and lower instances of depression.
Improved coordination, muscle control and balance. When you lift
weights, you not only strengthen the body, you also teach your muscles
how to work together more efficiently.
Strength training is important for everyone, no matter how old you are
and it's never to late to start. And, most important, you don't have
to have complicated program or lift heavy weights to get the benefits
of strength training.
Read more about the many benefits of strength training in my article,
Top 10 Reasons to Lift Weights
Sources Vella, Chantal A., Kravitz, Len. "Exercise After-Burn:
Research Update." IDEA Fitness Journal, 1(5), 42-47. 15 Mar. 2007.
Sponsored Links
Common Myths
Myth 1: Spot Reduction
Myth: I can reduce fat around the abs, thighs, etc. with specific exercises.
The Truth
If you've ever done crunches to get six-pack abs or leg lifts to get
thin thighs (and haven't we all?), you've fallen prey to this myth of
spot reduction.
I almost hate to tell people that this really is a myth because they
wonder - if strength exercises won't get rid of fat in specific
places, why do them? It is true that where we store and lose fat is
dependent on genetics, hormones and age, but that doesn't mean you
can't change your body by lifting weights.
In fact, knowing the truth about what strength training can and can't
do for you means now you can forget about wasting your time with
hundreds of crunches for flat abs or legs lifts for thin thighs and
focus on the exercises that will work your whole body - those kinds of
moves will help you burn more calories which is what you want if
you're trying to lose body fat.
Learn more about the Spot Reduction Myth
Myth 2: Toning
Myth 2: Toning
Myth: To tone my muscles, I should use lighter weights and high reps.
The Truth
While many of us think that toning our bodies (which usually means
becoming leaner and more defined) requires using lighter weights and
doing more reps (usually 15-50, depending on the workout), this is
another theory that isn't quite true. There's a belief that this
approach somehow burns more fat and that women should lift weights
this way to avoid getting big and bulky.
The truth is there's nothing magical about this kind of training -
lifting light weights doesn't burn more fat and it won't give you a
leaner, more defined body unless you've created a calorie deficit that
allows you to lose body fat. If you want to see the muscles under the
fat, you have to lose body fat.
Learn more about the Toning Myth.
Myth 3: Burning Fat
Myth 3: The Best Way to Burn Fat
Myth: For fat burning or weight loss, I should only do cardio exercise.
The Truth
While cardio exercise is important for burning calories and losing
weight, it isn't the only type of exercise that can help you lose fat.
Strength training, by definition, helps you both preserve the muscle
you have as well as increase your muscle mass and the more muscle you
have, the more calories you'll burn all day long.
Remember, muscle is more active than fat. In fact, a pound of muscle
can burn anywhere from 10-20 calories a day while a pound of fat burns
only 2-3 calories a day. And, don't forget, muscle is more dense than
fat and takes up less space. That means when you lose fat and gain
muscle, you'll be slimmer and trimmer.
Learn more about the Fat Burning Myth.
Myth 4: I should be sore
Myth 4: I should be sore
Myth: I should be sore after every workout.
The Truth
A lot of us think that the only way to tell if we've gotten a good
workout is how sore we are the next day. Soreness (often called
Delayed Onset Muscle Soreness or DOMS) is normal to a certain degree
and you may experience it if you're a beginner, if you've changed your
usual routine or if you're trying new activities. But, that soreness
should lessen over time and, if you're sore after every workout, you
may need more recovery days or to reduce the intensity of your
workouts to allow your body time to adapt and grow stronger.
Learn more about the Muscle Soreness Myth.
Myth 5: Bulking Up
Myth 5: Bulking Up
Myth: Strength training causes women to "bulk up"
The Truth
Some women avoid weight training because they don't want to bulk up.
However, strength training is a critical element to maintain a healthy
weight and strengthen your body.
The average woman doesn't gain much size from strength training
because she doesn't have the amount of hormones (testosterone)
necessary to build massive amounts of muscle. Even men have a tough
time gaining muscle! Trying to gain muscle takes just as much work as
losing fat, for both men and women. That means that lifting weights,
even lifting heavy weights, will not add huge bulk in most women.
Learn more about bulking up.
Myth 6: I'm too old for strength training
Myth 6: I'm too old for strength training
If you've been using your age as an excuse to avoid lifting weights, I
hate to burst your bubble...but I will anyway. Anyone can lift weights
and it's especially good for seniors to lift weights because it:
Improves bone density
Improves skin healing
Reduces stress and improves memory
Improves quality of life
Reduces risk of Alzheimer's
Improves balance, coordination and strength
In fact, this loss of muscle mass, strength and function even has a
name...sarcopenia and it is thought that, without exercise and a
healthy diet, we can lose 3% to 5% of our muscle mass per decade after
we turn 40.
This just proves that you're never too old for lifting weights and you
don't have to spend a lot of time or use a lot of equipment to get
results. This Total Body Strength Workout includes some basic moves
using very little equipment.
If you have medical issues or conditions, you should always get a
doctor's clearance before trying any new activities but, beyond that,
the sky's the limit.
Learn more about seniors and strength training.
Test Your Knowledge
Take the Quiz
Well, did you read through all the benefits and myths about strength
training? More important, did you learn anything new? Perhaps most
important, did I convince you, even a little, to at least try strength
training?
If you're feeling confident, take the quiz that will test your
knowledge of everything we covered this week. Good luck!
Paige Waehner About.com Guide to Exercise http://exercise.about.com
www.About.com About.com is part of The New York Times Company
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